Iron deficiency is the most common form of nutritional deficiency ??? especially among children and pregnant women???????according to the??Centre for Disease Control and Prevention. ??Necessity of iron rich diet lies due to the fact that lack of it can cause?? anaemia??and make you more susceptible to illness and infections.
- Iron deficiency is most extensive among women as there is blood loss during menstruation and pregnancy. It can even cause premature delivery in pregnant women. A pregnantor??breastfeeding woman needs more than twice as much iron as a man. Children who do not eat enough iron-rich foods are also at risk. Iron is important because our body needs it to make the protein called haemoglobin. Without haemoglobin your red blood cells looses their ability of carrying oxygen from your lungs to the rest of your body.
- Iron deficiency is the cause of anaemia. Without iron the red blood cells become small and pale and are unable to carry enough oxygen to the cells in your body for energy production. Symptoms of iron deficiency,??anemia??include being pale, tired, cold, and feeling dizzy.
So, in what amount a person should be consuming Iron-rich stuff?
Women belonging to age group 19 to 50 have great necessity of iron rich diet. They should be consuming 18 milligrams of iron per day ??? and a whopping 27 milligrams if they???re pregnant ??? while men at this age only need 8 milligrams. According to Frances Largeman-Roth, RD, and New York Times bestselling author, ???There are two types of iron: Heme iron from animal sources and non-heme iron from plant sources???. ???It???s important to get both types from your diet.???
Required amount of iron can be obtained from many foods in your diet, but the body only absorb about 1 mg of iron for every 10 to 20 mg of iron in food, so you need to eat a??balanced diet??of iron-rich foods. Other foods help your body absorb iron. Brennan says that: ???Adding vitamin C in the form of orange juice, tomatoes, or berries can increase your absorption of iron-rich foods???.
Some Foods Rich in Iron:
- Liver??? Organ meats like liver and giblets are some of the best sources of heme-iron, with the added bonus of other minerals, vitamins, and protein. ??Learn the delicious recipe for liver Curry.
- Chickpeas??? These legumes provide your body almost 5 mg of iron per cup, plus a hearty dose of protein, which makes them a smart option for vegetarians as well as non-vegetarians.
- Pumpkin Seeds??? One cup of these whole seeds contains over 2 mg, while a cup of the kernels alone packs in a whopping 10 mg, making them an easy way to add an iron boost to a variety of dishes.
- Lentil??? Another legume worth an ethical mention in the iron department, cooked lentils offer up over 6 mg of the mineral per cup and are loaded with fibre that fills you up, lowers cholesterol, and helps keep blood sugar levels stable.
- Cooked Spinach??? Both raw and cooked spinach are excellent sources of iron, though cooked spinach helps your body absorb its nutrients more easily. Just one cup of cooked form delivers more than 6 mg of iron as well as protein, fibre, calcium, and vitamins A and E.
- Beans??? Beans of all varieties are a wonderful source of iron, offering up anywhere from 3 to 7 mg per cup.
Hopefully after reading the article the necessity of iron rich diet has become clear. So, definitely include the iron rich items in your diet.